Cross Country 2008
This document was uploaded by user and they confirmed that they have the permission to share it. If you are author or own the copyright of this book, please report to us by using this DMCA report form. Report DMCA
Overview
Download & View Cross Country 2008 as PDF for free.
More details
- Words: 800
- Pages: 3
Phase: Cross Country
Microcycle #
C
Dates
Event Group
9/08 - 9/14
Cross Country
Theme for week: Notes: Monday Recovery Run, strides, drills, plyos 6:15 AM Women:
50 to 70 min, 3-4 strides, drills, plyos
Men:
60 to 80 min, 3-4 strides, drills, plyos
400/800: w/u 10-12 Townhouse Hills cool-down
Tuesday Ashmun Bay Tempo 6:15 AM Women: w/u 15 to 20 min 3-4 times 2 laps @ Ashmund Bay c/d 15 to 20 min Men: w/u 15 to 20 min 4-5 times 2 laps @ Ashmun Bay c/d 15 to 20 min 400/800: w/u 4-5x 1 lap at Ashmun Bay R=5minutes c/d
Women:
50 to 70min
Men:
60 to 80min
400/800: 30 to 40 minutes
50 to 70 min, 3-4 strides, drills, plyos
Men:
60 to 80 min, 3-4 strides, drills, plyos
400/800: 35minutes finish with tempo
Saturday Long Run
Women: warm-up 15 to 20min 30 to 40minutes of Mission Hills c/d 15 to 20 min Men: warm-up 15 to 20min 30 to 40minutes of Mission Hills c/d 15 to 20 min 400/800: 4 to 5 Mission Hills
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Women:
70 to 90min
Men:
90 to 110min
400/800: 55 to 65 minutes
Daily Load Intensity Hard Medium Easy
Sunday Off, easy, or alternate activity Bike, swim, or easy run.
Women:
Friday Mission Hills
Thursday Recovery On Your own
Wednesday Recovery Run, strides, drills, plyos 6:15 AM
Post-Workout Comments Rest Later in season E M H or E M H
X X X X X X X
E M H M E H
Phase: Cross Country
Microcycle #
C
Dates
Event Group
9/15 - 9/21
Cross Country
Theme for week: Notes: Monday Recovery Run, strides, drills, plyos 6:15 AM Women:
50 to 70 min, 3-4 strides, drills, plyos
Men:
60 to 80 min, 3-4 strides, drills, plyos
400/800: w/u 10-12 Townhouse Hills cool-down
Thursday Recovery On Your own Women:
50 to 70min
Men:
60 to 80min
400/800: 30 to 40 minutes
Tuesday Ashmun Bay Tempo 6:15 AM Women: w/u 15 to 20 min 3-2-1 (laps at Ashmun Bay) R=3min after each Pace to be controlled, more to follow tomorrow c/d 15 to 20 min Men: w/u 15 to 20 min 4-3-2-1 (laps at Ashmun Bay) R=3min after each Pace to be controlled, more to follow tomorrow c/d 15 to 20 min 400/800: w/u 4-5x 1 lap at Ashmun Bay R=5minutes c/d Friday TownHouse Loop (Hilly Tempo!) Women: warm-up 15 to 20min 4-5xTownhouse Loop R=3min c/d 15 to 20 min Men: warm-up 15 to 20min 6xTownhouse Loop R=3min c/d 15 to 20 min 400/800: 4-5x Townhouse Loop R=5min Daily Load Intensity Hard Medium Easy
Sunday Off, easy, or alternate activity Bike, swim, or easy run.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Wednesday Recovery Run, strides, drills, plyos 6:15 AM Women:
50 to 70 min, 3-4 strides, drills, plyos
Men:
60 to 80 min, 3-4 strides, drills, plyos
400/800: 35minutes finish with tempo
Saturday Long Run
Women:
70 to 90min
Men:
90 to 110min
400/800: 55 to 65 minutes Post-Workout Comments
Rest Later in season E M H or E M H
X X X X X X X
E M H M E H
Phase: Cross Country
Microcycle #
C
Dates
9/22 - 9/28
Event Group
Cross Country
Theme for week: Notes: Monday Recovery Run, strides, drills, plyos 6:15 AM Women:
50 to 70 min, 3-4 strides, drills, plyos
Men:
60 to 80 min, 3-4 strides, drills, plyos
400/800: w/u 10-12 Townhouse Hills cool-down
Thursday Recovery
Tuesday Brady Park Pyramid 6:15 AM Women: w/u 15 to 20 min Distance Pyramid (min hard/1 min easy after each) 1-2-3-4-3-2-1-2-3-4 R=1min after each c/d 15 to 20 min Men: w/u 15 to 20 min Distance Pyramid (min hard/1 min easy after each) 1-2-3-4-5-4-3-2-1-2-3-4-5 R=1min after each c/d 15 to 20 min 400/800: w/u 1-2-3-3-2-1-2-3-3-2-1 R=1min after each c/d Friday Preview Course
Wednesday Recovery Run, strides, drills, plyos 6:15 AM Women:
50 to 70 min, 3-4 strides, drills, plyos
Men:
60 to 80 min, 3-4 strides, drills, plyos
400/800: 35minutes finish with tempo
Saturday Roy Griak Invitational
On Your own Women:
50 to 70min
Men:
60 to 80min
400/800: 30 to 40 minutes
Sunday Long Run
Women:
70 to 90min
Men:
90 to 110min
400/800: 55 to 65 minutes
Women: preview course: then 4-5 strides from team starting box
Women: w/u 15 minutes, drills, strides 9:45 CST race time Men: c/d 15 to 30minutes preview course: then 4-5 strides from team starting box. Men: w/u 15 minutes, drills, strides 11:20am CST Race Time 400/800: workout TBA c/d 15 to 30minutes Daily Load Intensity Post-Workout Comments Hard Medium Easy Rest Later in season Monday E E X Tuesday M M X Wednesday X H or H Thursday E M X Friday M E X Saturday H H X Sunday X
Microcycle #
C
Dates
Event Group
9/08 - 9/14
Cross Country
Theme for week: Notes: Monday Recovery Run, strides, drills, plyos 6:15 AM Women:
50 to 70 min, 3-4 strides, drills, plyos
Men:
60 to 80 min, 3-4 strides, drills, plyos
400/800: w/u 10-12 Townhouse Hills cool-down
Tuesday Ashmun Bay Tempo 6:15 AM Women: w/u 15 to 20 min 3-4 times 2 laps @ Ashmund Bay c/d 15 to 20 min Men: w/u 15 to 20 min 4-5 times 2 laps @ Ashmun Bay c/d 15 to 20 min 400/800: w/u 4-5x 1 lap at Ashmun Bay R=5minutes c/d
Women:
50 to 70min
Men:
60 to 80min
400/800: 30 to 40 minutes
50 to 70 min, 3-4 strides, drills, plyos
Men:
60 to 80 min, 3-4 strides, drills, plyos
400/800: 35minutes finish with tempo
Saturday Long Run
Women: warm-up 15 to 20min 30 to 40minutes of Mission Hills c/d 15 to 20 min Men: warm-up 15 to 20min 30 to 40minutes of Mission Hills c/d 15 to 20 min 400/800: 4 to 5 Mission Hills
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Women:
70 to 90min
Men:
90 to 110min
400/800: 55 to 65 minutes
Daily Load Intensity Hard Medium Easy
Sunday Off, easy, or alternate activity Bike, swim, or easy run.
Women:
Friday Mission Hills
Thursday Recovery On Your own
Wednesday Recovery Run, strides, drills, plyos 6:15 AM
Post-Workout Comments Rest Later in season E M H or E M H
X X X X X X X
E M H M E H
Phase: Cross Country
Microcycle #
C
Dates
Event Group
9/15 - 9/21
Cross Country
Theme for week: Notes: Monday Recovery Run, strides, drills, plyos 6:15 AM Women:
50 to 70 min, 3-4 strides, drills, plyos
Men:
60 to 80 min, 3-4 strides, drills, plyos
400/800: w/u 10-12 Townhouse Hills cool-down
Thursday Recovery On Your own Women:
50 to 70min
Men:
60 to 80min
400/800: 30 to 40 minutes
Tuesday Ashmun Bay Tempo 6:15 AM Women: w/u 15 to 20 min 3-2-1 (laps at Ashmun Bay) R=3min after each Pace to be controlled, more to follow tomorrow c/d 15 to 20 min Men: w/u 15 to 20 min 4-3-2-1 (laps at Ashmun Bay) R=3min after each Pace to be controlled, more to follow tomorrow c/d 15 to 20 min 400/800: w/u 4-5x 1 lap at Ashmun Bay R=5minutes c/d Friday TownHouse Loop (Hilly Tempo!) Women: warm-up 15 to 20min 4-5xTownhouse Loop R=3min c/d 15 to 20 min Men: warm-up 15 to 20min 6xTownhouse Loop R=3min c/d 15 to 20 min 400/800: 4-5x Townhouse Loop R=5min Daily Load Intensity Hard Medium Easy
Sunday Off, easy, or alternate activity Bike, swim, or easy run.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Wednesday Recovery Run, strides, drills, plyos 6:15 AM Women:
50 to 70 min, 3-4 strides, drills, plyos
Men:
60 to 80 min, 3-4 strides, drills, plyos
400/800: 35minutes finish with tempo
Saturday Long Run
Women:
70 to 90min
Men:
90 to 110min
400/800: 55 to 65 minutes Post-Workout Comments
Rest Later in season E M H or E M H
X X X X X X X
E M H M E H
Phase: Cross Country
Microcycle #
C
Dates
9/22 - 9/28
Event Group
Cross Country
Theme for week: Notes: Monday Recovery Run, strides, drills, plyos 6:15 AM Women:
50 to 70 min, 3-4 strides, drills, plyos
Men:
60 to 80 min, 3-4 strides, drills, plyos
400/800: w/u 10-12 Townhouse Hills cool-down
Thursday Recovery
Tuesday Brady Park Pyramid 6:15 AM Women: w/u 15 to 20 min Distance Pyramid (min hard/1 min easy after each) 1-2-3-4-3-2-1-2-3-4 R=1min after each c/d 15 to 20 min Men: w/u 15 to 20 min Distance Pyramid (min hard/1 min easy after each) 1-2-3-4-5-4-3-2-1-2-3-4-5 R=1min after each c/d 15 to 20 min 400/800: w/u 1-2-3-3-2-1-2-3-3-2-1 R=1min after each c/d Friday Preview Course
Wednesday Recovery Run, strides, drills, plyos 6:15 AM Women:
50 to 70 min, 3-4 strides, drills, plyos
Men:
60 to 80 min, 3-4 strides, drills, plyos
400/800: 35minutes finish with tempo
Saturday Roy Griak Invitational
On Your own Women:
50 to 70min
Men:
60 to 80min
400/800: 30 to 40 minutes
Sunday Long Run
Women:
70 to 90min
Men:
90 to 110min
400/800: 55 to 65 minutes
Women: preview course: then 4-5 strides from team starting box
Women: w/u 15 minutes, drills, strides 9:45 CST race time Men: c/d 15 to 30minutes preview course: then 4-5 strides from team starting box. Men: w/u 15 minutes, drills, strides 11:20am CST Race Time 400/800: workout TBA c/d 15 to 30minutes Daily Load Intensity Post-Workout Comments Hard Medium Easy Rest Later in season Monday E E X Tuesday M M X Wednesday X H or H Thursday E M X Friday M E X Saturday H H X Sunday X
Related Documents
Cross Country 2008
October 2019 19
Cross Country Soaring Handbook
May 2020 13
Ben's Cross Country Stats
October 2019 21
Cross Country Raceplan 2009
May 2020 18
Inscription Cal Cross-country
May 2020 12